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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Apr 23, 2017:

activity # timemileskm+mload
  Orienteering4 2:01:02 11.16(10:51) 17.96(6:44) 183659.8
  Running3 1:32:59 9.98(9:19) 16.06(5:47) 155246.1
  Total4 3:34:01 21.14(10:07) 34.02(6:17) 337906.0

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MoTuWeThFrSaSu

Sunday Apr 23, 2017 #

12 PM

Running warm up/down 17:04 intensity: (2:56 @1) + (12:49 @2) + (1:19 @3) 2.97 km (5:45 / km) +34m 5:26 / km
ahr:108 max:131 shoes: new Kinvara 2016

Orienteering race 20:27 intensity: (11 @1) + (2:18 @2) + (3:19 @3) + (10:30 @4) + (4:09 @5) 3.26 km (6:17 / km)
ahr:139 max:157 shoes: new Kinvara 2016

WMOC sprint qualification. Made it a lot (a lot!) more stressful than it should have been (4mins lost to Bill in three controls in mid-race) but luckily still squeaked into A final. Clean slate tomorrow fortunately.
C • phew.... 3

Running 7:47 [3] 1.33 km (5:52 / km) +1m 5:50 / km
shoes: new Kinvara 2016


Sprint Qualification - Men 50 Heat 2 - Splits

Saturday Apr 22, 2017 #

Event: World Masters Orienteering Championships 2017
 
2 PM

Orienteering 15:08 [3] 2.34 km (6:29 / km) +12m 6:19 / km
shoes: Brooks Ghost Mar 2017

Jog round the sprint model

Friday Apr 21, 2017 #

Note

From Rotorua back to Auckland, just in time for WMG Opening Ceremony at Eden Park.

Walked up Mount Manganui as a bit of exercise when we stopped for lunch.

Thursday Apr 20, 2017 #

9 AM

Running 16:16 intensity: (1:37 @1) + (11:59 @2) + (2:40 @3) 3.04 km (5:21 / km) +10m 5:16 / km
ahr:112 max:134

Orienteering 18:33 intensity: (13 @1) + (23 @2) + (4:11 @3) + (13:08 @4) + (38 @5) 3.68 km (5:03 / km) +8m 5:00 / km
ahr:137 max:150

Running 15:34 [3] 2.71 km (5:44 / km) +7m 5:40 / km


Sprint - Course 5 - Splits

Wednesday Apr 19, 2017 #

Event: Middle Earth Championships
 
9 AM

Running 9:24 intensity: (1:11 @1) + (5:07 @2) + (1:35 @3) + (1:31 @4) 1.53 km (6:09 / km) +24m 5:42 / km
ahr:118 max:139

Orienteering 1:06:54 intensity: (13 @1) + (10:29 @2) + (23:32 @3) + (30:35 @4) + (2:05 @5) 8.69 km (7:42 / km) +163m 7:02 / km
ahr:133 max:150

Running 26:54 intensity: (1:04 @1) + (25:03 @2) + (47 @3) 4.49 km (6:00 / km) +79m 5:31 / km
ahr:115 max:128


Middle/Long - Course 6 - Splits

Tuesday Apr 18, 2017 #

Note

Walk round Waimangu Volcanic Valley and then a dip in the warm river at Kerosene Creek.

Monday Apr 17, 2017 #

Note

Travel from Muriwai down to Rotorua, stopped in Hamilton for lunch and then in Rotorua for hot pool spa. Didn't quite fit in a run...

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